Nourishing Meals: 365 Whole Foods, Allergy-Free Recipes for Healing Your Family One Meal at a Time : A Cookbook

Nourishing Meals: 365 Whole Foods, Allergy-Free Recipes for Healing Your Family One Meal at a Time : A Cookbook

by Alissa Segersten, Tom Malterre


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From two popular bloggers and leaders in the functional medicine movement, here’s the ultimate guide to eating healthfully as a family—a simple, practical cookbook that shows how easy it is to ditch processed foods one meal at a time with 365 delicious, whole food-based, allergen-free recipes that the entire family will love.
It can be daunting to live a whole foods lifestyle in today’s busy world—even more so to prepare plant-rich, allergen-free meals that’ll get the whole family around the table. Popular blogger Ali Segersten and functional medicine expert Tom Malttere are a team devoted to teaching their children—and readers—the importance of living a whole foods lifestyle. Nourishing Meals makes it easy and fun with dishes that burst with flavor, such as their Cherry Pecan Salad, Butternut Squash and Pinto Bean Enchiladas, Chipotle-Lime Roasted Chicken, and Banana Coconut Cream Pie.
Every recipe in the book is free of the most common allergens: gluten, soy, eggs, and dairy, as well as refined sugar. And these dishes are designed to appeal to everyone, including vegan, vegetarian, seafood, and meat-eaters. In addition to wonderful food, Ali and Tom offer easy, doable steps to help you change your family's health, tips for making the transition easier, and ways to get the kids excited about wholesome foods. They map out the best foods and recipes for every stage of having a family, from pre-conception and pregnancy through each year of a child's life. And they explain in accessible terms what makes their recipes so effective for achieving optimal health. Originally self-published with an avid following, this edition will feature more than 30 new recipes, and many of the original recipes have been updated. This new edition will also include 100 beautiful all-new food photos featured in two inserts.
With an easy, tasty recipe for every day of the year, it’s never been simpler to adopt a healthy, whole foods lifestyle!

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Product Details

ISBN-13: 9780451495921
Publisher: Harmony/Rodale
Publication date: 10/11/2016
Pages: 528
Sales rank: 787,556
Product dimensions: 7.90(w) x 9.90(h) x 1.40(d)

About the Author

Alissa Segersten is a cooking instructor and author of the food blog,, empowering people with cooking skills and knowledge of whole foods so that they may reconnect with pleasure in eating delicious, nourishing food.

Tom Malterre, MS, CN, is a certified nutritionist who holds two degrees in nutritional sciences, and is a faculty member of the Autism Research Institute. He coaches physicians and other health care practitioners on using Functional Medicine principals in their clinical practices, and travels the U.S. and Canada lecturing on the biochemical interactions within the body and their relationship to diet.

Tom and Ali are often described as "food whisperers" who speak and write on the connection between diet and autism, fertility, and raising healthy children. They live in Bellingham, Washington.

Read an Excerpt

Why Whole Foods?

Excerpted from "Nourishing Meals"
by .
Copyright © 2016 Alissa Segersten.
Excerpted by permission of Potter/Ten Speed/Harmony/Rodale.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Acknowledgments viii

Preface ix

Introduction xiv

Foundations of Health 1

Why Whole Foods? 2

Food Is a Signaling Substance

What Constitutes a Processed Food?

Healthy Whole Foods

The Importance of Organics

Why Gluten-Free? 6

Common Symptoms of Gluten Intolerance

What Is Gluten?

Nutrient Deficiencies


Why the Rise in Food Allergies and Sensitivities? 9

Potential Causes of Food Allergies and Sensitivities

Environmental Toxicity

Chronic Inflammation

Leaky Gut Syndrome

Imbalanced Gut Microflora

Lack of Digestive Enzymes

Nutrient Deficiencies

GMOs and Food Allergies

Healing the Gut

Raising Healthy Children 19

Nourishing Your Growing Child 20

Nutrition During Pregnancy

The First Three Years

Key Nutrients for Proper Development

Moving from Processed Foods to Whole Foods

A Home Environment for Health

Make It a Lifestyle!

Packing a Healthy Lunchbox 41

"Growing" Foods

The Recipes 43

Getting Started 44

No Caloric Information?

Guide to Ingredients

Essential Kitchen Equipment

Smoothies 54

Introducing Smoothies to Children

Breakfast 72

Starting the Day with a Healthy Breakfast

Breads and Muffins 107

Gluten-Free Baking Basics

Gluten-Free Sourdough Starter

Soups and Stews 151

Homemade Bone Broths

Salads and Vegetables 188

Vital Phytochemicals

How Much Should I Eat?

Getting Kids to Eat More Veggies

Whole Grains and Noodles 242

What Is a Whole Grain?

The Health Benefits of Grains

The Phytic Acid Story

How to Cook Whole Grains

Main Meals 271

Creating Balanced Family Meals

Sample Balanced Dinner Menu Plans

Dressings, Dips, and Sauces 321

Salad Dressings

Dips and Spreads

Fresh Salsas and Chutneys


Wraps and Rolls 351

Creating a Quick Lunch

Snacks and Treats 367

Healthy Snacking

Desserts 382

Alternatives to Refined Sugar

Beverages 444

Homemade Beverages

Preserving the Harvest 464

Food Preservation Methods

Resources and Recommendations 485

References 487

Index 501

Customer Reviews